How to make your own wrist roller
A wrist roller is an effective device that can help you build a powerful grip and impressive forearms. It is also a fairly easy DIY project that can be homemade using items you probably already have around the house.
The wrist roller is, in my opinion one of most effective forearm developers ever devised. It is not a glamorous piece of bodybuilding equipment, and you don’t need to use much weight, but once you try it you will understand why it is so effective!
Here are the steps to make your own wrist roller:
Supplies you will need:
- broom handle or wooden dowel or a piece of 1.5″ PVC pipe about 18″ long.
- length of sturdy rope 5-6 feet long
- some weights. Barbell plates or dumb bells will work.
Tools you will need:
- electric drill
- 1/4″ wood bit
- Drill a 1/4″ hole through the center of the dowel or pipe.
- Take one end of a 5-foot piece of rope and feed it through the hole in the dowel and tie in a nice big knot on the other and so it can’t be pulled back through.
- Tie either a small dumbbell or a 5 – 10 pound barbell plate to the other end of the rope.
- Adjust the length of the rope so that when you hold the dowel in your hands and extend your hands straight out in front of your body, the dumbbell or barbell plate is just barely touching the floor.
To make the “deluxe” model, get a small carabiner and tie it to the end of the rope. This way you can quickly add or remove weight by simply feeding the carabiner through the plate (Olympic plates will be needed for this option) and clipping it to the rope.
Now you have made yourself your very own wrist roller exercise device!
You can experiment with the handle by wrapping it with duct tape or bicycle handlebar tape to make it more comfortable on the hands. Also, you can try different diameters of pipe. The greater the diameter, the more challenging it will be!
Start with a relatively light weight, such as 10 lbs. This sounds like it will be too light, but trust me. This it not an easy exercise to perform and that is why it is incredibly effective. When the forearms get fatigued, the pain is intense!
How to perform a rep with the wrist roller
Stand with the roller in your hands and arms extended straight out in front of you. The weight should be on the floor of hanging just above the floor. Now, keeping your arms straight out if front the entire time, twist your hands in order to wrap the rope around the handle. Keep doing this until the entire rope is wrapped around the handle and weight is all the way up as high as it will go.
Now, reverse the twisting of your hands to slowly lower the weight back to the starting position.
That was one rep. Do at least 3 or 4 reps. If this is too easy, add weight so you are barely able to complete 3 or 4 reps.
Do this at least 3 or 4 times per week, resting a day in between and adding weight as your strength increases.
Obviously, make this the last exercise in your routine, as you won’t be able to hold onto anything afterwards!!
Good luck and be sure to get at least 1 gram of protein per pound of body weight per day, EVERY DAY to give your growing muscles the building blocks they need to become huge!
If you don’t want to make your own, you can get a wrist roller pretty cheap at this Amazon link.